4 Easy Ways To Deal With Anxiety
Life can feel really overwhelming. It seems as if at every turn, we are dealing with something that tests our patience or makes us worry. In our personal lives, we already juggle so much. From finances, careers, families, social obligations and household duties. Then we also have the current events that are happening in the world and our communities.
Considering all of this, many people are dealing with more anxiety than ever before. According to the CDC, anxiety disorder diagnoses increased to 41% in adults in 2021 alone. Which is no surprise when you factor in life, current events, and the recent global pandemic.
Coping with anxiety and trying to manage the symptoms you are feeling can be challenging. Anxiety has a way of spiraling out of control. While anxiety is difficult, it is a highly treatable mental health condition. Here are four easy ways that you can try to help you deal with anxiety.
4 Ways To Deal With Anxiety
Deep Breathing Exercises
Do you notice that when you are feeling really anxious, your breathing pattern changes? You may feel as if your breath is more shallow and you can't get enough air. This is really common when you are in the middle of a panic attack. Because your nervous system gets activated during times of high stress, it can impact your breathing and cause these problems.
However, did you know that you can counteract this by learning how to breathe differently? Known as deep breathing exercises, they help you to calm your nervous system and mind.
This way of reducing anxiety is really simple to do but does require a few steps. In order to practice, I would recommend learning deep breath exercises during a time when you aren't as anxious. That way, when the anxiety attacks you, you are prepared.
You can look these exercises up on Youtube or Google to learn them for free.
Change Your Thought Patterns
Something that usually leads to anxiety is negative thought patterns. In fact, these negative thoughts can often lead to even more spiraling. For instance, you might have a long list of tasks you need to get done at work. You may think, "I'm never going to get all of this done," and then feel overwhelmed. Instead, try to change your perspective. Focus on one task at a time instead of everything that you have to get done.
Journal
You don't have to be a professional writer to get the benefits of writing in a journal. When you feel overwhelmed, there is likely a lot of clutter that is happening in your mind. Making it hard to focus on the most important things at the time.
Putting your thoughts on to paper (or your phone) will literally release the thoughts from your mind. This can help you "declutter" your mind and prevent your anxiety from getting out of control.
Stop The Quest For Perfection
As humans, we have a tendency to want to achieve perfection. When we don't feel like we are living up to a certain standard, it can worsen how anxious we feel. To help combat anxiety, stop aiming for perfection. The impossible standards that society or ourselves set are exactly that - impossible. Perfect is a made up construct that is not easily met.
Everyone makes mistakes. Give yourself the grace to accept this.
Bonus Entry: Seek Help
Sometimes, we become so stuck in our own heads that it becomes an uphill battle to find a way out. If you are struggling with anxiety, therapy can help you learn how to manage your symptoms effectively. Reach out to me to find out how I can help you stop the spiral with anxiety treatment.